30 Days to Better
Participants in these courses get:
Access to a fresh mat based 30-minute workout, fresh every 3 days that are macro and micro-cycled on the back end for optimal body balanced, results, injury prevention, and injury healing. These workouts are truly elite, personal training at a more accessible price point on your own schedule anywhere you have a wi-fi connection.
Weekly email lessons on fitness, food, and overall awareness, connection and wellness. No gimmicks, supplements or additional costs, just real deal wellness in a calm, intelligent, loving, fun and magical format.
Tandy's Private Facebook Group specific for participants of this course, in which to share, motivate, support and learn from others, privately & safely, all over the world.
Access to the M&K 41 Day Food Reset to crack your own unique food code to support and nourish your body for optimal healing and thrival.
Access to Tandy to help you learn the M&K lifestyle of wellness and health. You want your wellness questions answered? Connect with Tandy in her private Facebook groups or via email!
All workouts are 30 minutes, appropriate for all fitness levels and are Pilates-based but utilize all formats Tandy deems appropriate for body balance. Don't get stuck in the titles, just be willing to go deep with the work.
Previous Sessions since 2015
100% online (email, a private Facebook group and on Mat&Kitchen.com) hosted live by Tandy.
30 Days to Feel Like a Superhero
October 1 - October 31, 2017
This session was learning how to truly feel more amazing than you thought possible, like a superhero.
We covered: Intelligent workouts and sleep secrets that get you ready to feel amazing from the minute you wake up. Self-care tactics for increased energy and decreased stress that help you reach your fitness goals more efficiently. Learn what proper hydration really means for your body and crack your own personal food code so that you are reaching true optimal health.
30 Days to Better Adulting
September 1 - September 30, 2017
This session was learning how to work with your feminine cycle to get better results.
We covered: Custom curated workouts that help you understand the value of simply getting on the mat instead having to schlep all the way to the gym. Sleep secrets and the incredible power and importance of full rest. Media management from an expert in the field so you can have a healthy and realistic balance with all the screens that are in our busy lives. Foods that decrease stress and anxiety and give you peace of mind and help to balance your hormones.
30 Days to Go with the Flow
August 1 - August 31, 2017
This session was learning how to work with your feminine cycle to get better results.
We covered: Custom curated workouts that give special focus to your feminine cycle to get more results in your fitness & wellness. Foods that decrease PMS, encourage hormone balance + what and why you crave certain things at particular times of the month (hellloooo chocolate)! The what, why and how of a menstrual cup, how to detox your feminine care products and the power of your pelvic floor! why meditation matters to your feminine cycle and how to move with it rather than be stuck in a seated meditation rut.
30 Days to Your Superpower
July 1 - July 31, 2017
This session was about working with the responsibilities of being an adult to support your best you.
We covered: Custom curated workouts that give special focus to core strength, alignment, function and definition. Details of my 41 Day Food Reset, because abs and food are a whole new reality today. What your core really is, how it works and why it's the true superpower when it comes to wellness. Exercises your body loves and the ones it hates to truly create fitness balance and push your fitness comfort zone with a personal plank challenge in week five.
30 Days to Spring Cleaning
June 1, 2017 - June 30, 2017
This session was about learning how to spring clean your body from the inside out.
We covered: Custom curated workouts that give special focus to detox, digestion, elimination and flushing to clear out the muck of the winter. Specific recipes you can quickly implement into your days for springtime energy, alkalinity, weight loss and hormone balance. Guidelines, quick tips and the reasons why you should 'clean up' your make-up, self care and home cleaning products. Step-by-Step directions on how to create your own capsule wardrobe out of what you already have.
30 Days to Become a Moon Momma
May 1, 2017 - May 30, 2017
This session was about learning how to become a Moon Mooma who works with her body never against it.
We covered: Efficient 30 minute workouts designed to work with your body rather than against it to create a balance of strength & mobility; the power of tea and how & why it's different than coffee and what foods can help cool your system as the weather warms up; moon ritual: simple writing, cleansing, intention setting and manifestation rituals that can help you create your biggest wants, wishes and goals and what healing crystals can best assist the energies of this process.
The She-Power Session
March 20, 2017 - April 17, 2017
This session was about embracing and balancing the power of the feminine in your fitness & wellness life.
We covered: Efficient workouts designed from the inside out to work with the cycles of your body rather than against them; what foods decrease PMS, encourage hormone balance and what and why you crave certain things at particular times of the month; the what, why and how of a menstrual cup and detoxing feminine care products; about the power of your pelvic floor and what and why the strength of your pelvic floor is so important to our wellness now and later in life and how to strengthen and tone it; and lastly how to knit your own pink pussy hat, because divine feminine empowerment shows up in wonderful and mysterious ways and can truly assist your sympathetic nervous system in calming down while rising up!
The Unicorn Wellness Challenge
January 11, 2017 - February 5, 2017
This session was about becoming a unicorn because unicorns symbolize the infinite possibilities of life and eternal hope.
We covered: How to transform into your most empowered and unique self and how to participate consciously in your own evolution into a unicorn; how to show up in the world as your best self: magical, clear thinking, strong and healthy with the shine that only those who lead with a balance of heart and intellect glow with; how to easily layer in small habits that make a huge impact on the way you feel and show up in the world every day.
September 19, 2016 - October 9, 2016
This session was about how to easily layer in small habits that make a huge impact on the way you feel and show up in the world every day.
We covered: Intelligent and highly effective resistance based 30-minute workouts with a resistance band, a set of yoga blocks and a light set of hand weights; how to crack your unique food code via the M&K Food Reset for optimal fitness & wellness; what to wear on the mat and why; what props do for you in a workout and when to use them.
June 20, 2016 - July 3, 2016
This session was about how to navigate and balance your fun & health in the summer months.
We covered: workouts that focus on cooling your internal system to balance the heat of the season and keep your metabolism burning; specific foods that aid digestion, weight loss and cooling your system for the summer season; rest, ritual and self care including: "earthing", meditation, sleep and Epsom baths/foot soaks; and lastly how to navigate alcohol and sweet treats without blowing your progress.
April 18, 2016 - May 8, 2016
This session was about tidying up your wellness from the inside out, literally.
We covered: the best spring season workouts; the optimal Spring season foods; the importance of understanding your skin care products; spring home cleaning materials; and lastly, how to create your own spring capsule wardrobe!
February 15, 2016 - March 6, 2016
This session was about lifestyle habits as well as rituals and practices that craft a #lifebydesign and allow you to make decisions that are a fit for your best life.
We covered: hydration, fuel & workouts; quality of sleep; tips to feel empowered even on the least inspiring of days; and lastly self-care.
Stretch Goal Challenge
October 26, 2015 - November 4, 2015
This session was about doing what you resolved to do at the beginning of the year now.
We covered: getting on the mat 4 to 6 times every week; how to properly hydrate with half of your body-weight in ounces of water a day; and lastly, we read the M&K Food Reset & gave you the option of doing it within the challenge time frame.
Super Mom School
September 15, 2015 - October 6, 2015
This session was about food and focusing on a paradigm shift with your and your family's food that creates wellness for everyone.
We covered: "Prepping For Success", how to schedule batch cooking into your week, what and how to cook it, and which containers work best for storage; breakfast, why it's so important and how to make it fast & fun; lunch and tricks for how to get kiddos to eat more fruits and veggies; and lastly, how to decipher and understand food labels.
The Superpower Challenge
July 1, 2015 - July 31, 2015
This session was about core strength, stability and on your core being your secret superpower.
We covered: doing assigned core focused workouts a minimum of 4 times a week; how to hydrate your body with half of your body weight in ounces of water a day; and lastly, the M&K Food Reset.
How to Feel Like a Superhero
April 13, 2015 - May 4, 2015
This session was about how to eat, sleep, exercise, do everything you need to feel like a true superhero every day.
We covered: deep rejuvenating sleep, including techniques to sleep soundly and restoratively so you wake up fully recovered and ready to go; optimal eating and hydration; how to uncover your unique optimal foods so that your body is getting exactly what it needs to thrive; how to self initiate a #wintheday attitude and get your mind as well as your body to feel energized, focused and totally alert all day long; and lastly, efficient workouts designed from the inside out to make you as equally flexible as strong.